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Core Stability and Bicycling: Training
Core Stability and Bicycling: Training
ASPLUND, C. and M. ROSS. Core stability and bicycling. Curr. Sports Med. Rep., Vol. 9, No. 3, pp. 155Y160, 2010. Bicycling
is a popular fitness activity in the United States and around the world. Because of the nature of the bicycling position, the neck and back are
at risk for injury. One method to prevent these injuries is to ensure that the bodys core is strong and stable. A strong and stable core also
provides a platform to maximize power transfer, improving performance. Core exercises also may enhance recovery from intense bicycling
efforts. Simple stability exercises can improve performance and may prevent injuries in bicyclists.
155
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TABLE. Plank time and assessment of core strength.
Time Result Recommendation
Copyright @ 2010 by the American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
training programs not being functional enough to translate
into improvements in sporting performance (9).
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Figure 4. A and B. Several different Swiss ball exercises designed to reduce stability in an effort to promote use of the core and strengthening of the
core. Note how each exercise is made more difficult through the use of progressively decreasing stability rather than progressively increasing weight.
shoulders move left to right or when they tilt during seated elbow musculature contracts to support the upper body, and
climbing. Hip abductor/external rotator and oblique muscle medial and/or lateral epicondylitis frequently develops.
weakness is best evaluated by having the rider stand on the LBP is a frequent complaint seen in those who have a
pedals. When transitioning from sitting to standing, a stable position that is too aggressive for the erector spinae to
core will keep the torso in the same plane as the bicycle. If support. This can come from having the hands too far for-
the hips move from side to side during this transition, ward or the handlebars significantly lower than the seat.
oblique/hip strength is deficient (Figure 2). When setting up a rider on a bicycle, there are many
Diagnosing weakness often leads to the diagnosis of factors that come into play, such as pedaling style, flex-
cycling-specific problems. When the core is weak and/or ibility, and previous injuries. However, as far as the use
the position on the bike is too aggressive than the core can of core strength is concerned, it is our experience that
support (flat back, hands too far forward,) the hands take on a position of stability off the bike has to be reflected
the pressure of the upper body. This can lead to carpal tunnel by the same position on the bike. If a plank cannot be
and ulnar neuropathy symptoms. As the core fatigues, the maintained for 1 min, the arms should be placed on a
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bench, stability can be decreased by sitting on a ball, stand-
ing on a Bosu board, or by keeping the feet on two differ-
ent Bosu boards.
Strengthening core not only involves using muscles in a
functional pattern and avoiding single joint exercise, but
adding the component of instability to the exercise before
adding weight. Frequently, body weight and instability will
be sufficient to strengthen the core for endurance sports.
CONCLUSION
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May/June 2010 Core Stability and Bicycling 159
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15. Navalta JW, Hrncir SP. Core stabilization exercises enhances lactate core endurance intervention program: implications for performance in
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dysfunction, adaptation and enhancement. J. Spinal Dis. 1992; 4:383Y9. 21. Weiss BD. Nontraumatic injuries in amateur long distance bicyclists.
17. Peate WF, Bates G, Lunda K, et al. Core strength: a new model for injury Am. J. Sports Med. 1985; 12:187Y92.
prediction and prevention. J. Occup. Med. Toxic. 2007; 2:1Y9. 22. Wilber CA, Holland GJ, Madison RE, et al. An epidemiologic analysis
18. Roetert PE. 3D balance and core stability. In: Foran B, editor. High of overuse injuries among recreational cyclists. Int. J. Sports Med. 1995;
Performance Sports Conditioning: Modern Training for Ultimate Athletic 16:201Y6.
Development. Champaign, IL: Human Kinetics; 2001. 23. Willardson JM. Core stability training: applications to sports condition-
19. Tse ME, McManus AM, Masters RW. Development and validation of a ing programs. J. Strength Cond. Res. 2007; 21:979Y85.
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